New Ulm CrossFit – WOD
Warm-up
3 Rounds
35 Singles
10 Alt V-ups
10 Single Arm KB Thrusters
7 Single Arm Ring Rows
Mobility
Child’s Pose
Lat Reach
Low Lunge
Metcon
Metcon (Time)
10 Rounds
24 DB S2OH (50/35)
1 Rope Climb
Target Time: sub 10
Time Cap: 14
STIMULUS and GOALS
How to Pace: GRIND! There is really no reason to stop on the workout, if you are comfortable with rope climbs. Sets are quick so look to establish the pace early and try to hold through. The goal should be to keep rounds sub 60 seconds.
How it should Feel: PAIN! If you want juice, then you can’t be afraid to squeeze some fruit. Transitions need to be aggressive with no loss of time.
WORKOUT STRATEGY & FLOW
S2OH: Unbroken! That’s all we have to say about that. Rotate the weight back and forth and breathe through the motion.
Rope Climbs: Use a big jump every time while and try to complete in 2-3 pulls. Suck it up and don’t get lazy staying in the chalk bucket to rest!
Weightlifting
Power Clean and Jerk (8 x 1 Hang Clean + 1 Clean + 1 Jerk)
Pause in receive of each for :02 for first 5 sets. Build across all sets.
